Looking for inspiration to include more heart-healthy nuts in your diet? You’ve sprinkled chopped walnuts and almonds on every salad for lunch … now what? Fear not, we’ve gathered 7 of our staff-created heart-healthy nut recipes from appetizer to dessert to try out at home today. To your health!

Raw Cashew & Nut Ravioli: A decadent and vibrant dish! Layers of sliced beets and a cashew “cheese” filling make this revamped version of ravioli suitable for vegetarians and vegans alike. Get the recipe here.

Cashew “Ricotta”: Use this dairy-free cheese ricotta substitute in stuffed shelf, lasagna, or any other Italian-inspired recipe. Also works as a chip dip! Get the recipe here.

Aphrodisiac Raw Chocolate Balls: Chockfull of walnuts, dates, and cocoa, these bite-sized snacks double as a dessert! Get the recipe here.

Superfood Vegan Biscotti with Matcha and Maca: This snack is superhero-worthy! Maca, matcha, and whole grains come together to make a crispy, wholesome biscotti bar. Bonus: Add your own mix of nuts to the blend! Get the recipe here.

Spring Pea Soup with Mint and Toasted Pistachios: Make this recipe in the spring when peas are fresh, or anytime throughout the rest of the year with frozen peas. Soft, delicate, green flavors complement the nutty pistachios and fresh mint. Get the recipe here.

]]>From Our Friends: September 27, 2013http://www.organicauthority.com/from-our-friends/from-our-friends-september-27-2013.html
Fri, 27 Sep 2013 02:48:52 +0000http://www.organicauthority.com/s12-features/c39-from-our-friends/from-our-friends-september-27-2013/Welcome to this week’s installment of From Our Friends, a weekly roundup where we highlight some of our favorite posts, published by our friends and partners around the web. This week’s edition includes the best brain food to feed children’s hungry minds, how watching your favorite sports teams lose can be a bad call for […]

Welcome to this week’s installment of From Our Friends, a weekly roundup where we highlight some of our favorite posts, published by our friends and partners around the web. This week’s edition includes the best brain food to feed children’s hungry minds, how watching your favorite sports teams lose can be a bad call for your health and wellness, a silly new gimmick one fast food joint is serving up to sell french friends to nutrition-conscious consumers, why a more mindful outlook can keep the glass half full, which snack mix favorite is being touted at the crunchy new superfood, and how to indulge in delicious a brew with your buddies while staying sustainable, organic, vegan, and gluten-free!

1. Power Up! Just like an athlete eats for optimal athletic performance, our kids’ brains are in training too. Their brains are actively and dramatically growing just like their never-still bodies and need our mindful care. MightyNest shares the best foods to help your child stay focused & energized!

2. Go team? Fans of losing sports teams eat badly, and why spend 3 hours watching TV anyway?!? ExperienceLife found that fans of losing teams binge on bad food more than those whose teams come out on top. The losers up their saturated fat intake by 16 percent and their calories by 10 percent after the game.

3. Fast food satisfaction or science fiction? Burger King’s new fries have fewer calories and less fat, and are hilariously called Satisfries. BlissTree says Satisfries have 40 percent less fat and 30 percent fewer calories than regular style french fries from McDonald’s, but will you pick up the chains greasy new gimmick?

4. Sometimes it can be tough to gauge if your personal “glass” is half full or half empty. YogiTimes shares a powerful lesson in divine wisdom, awareness, and purpose. When you start to include this divine wisdom and purpose in your life, your ability to stay in awareness and learn from your life becomes a joy you can experience every in breath you take.

5. The Organic Whey is nuts about Brazil Nuts. Looking for a new superfood? The Brazil Nut is ahead of the rest when it comes to nutrition.

6. Want to catch a buzz with some friends without sacrificing your diet and lifestyle choices? EcoSalon says that a great alternative is Unity Vibration Triple Goddess kombucha beer. A marriage of fresh-brewed kombucha, organic hops, and a medley of seasonal flavors, the brew is also gluten-free, raw, vegan, local, 95% organic, and 7% alcohol by volume!

]]>7 Summer Snacks for High Energy Livinghttp://www.organicauthority.com/health/high-energy-summer-snacks.html
Thu, 28 Jun 2012 23:59:25 +0000http://www.organicauthority.com/s5-health/c8-health/high-energy-summer-snacks/Summer’s here, and we are loving it! We’re donning our best bikinis, jumping into swimming pools, and running through the grass in flip-flops with giant smiles. While you’re outside running through sprinklers and trekking around the beach, it’s easy to get a bit hungry, no? These seven high-energy summer snacks will help keep you fueled […]

Summer’s here, and we are loving it! We’re donning our best bikinis, jumping into swimming pools, and running through the grass in flip-flops with giant smiles. While you’re outside running through sprinklers and trekking around the beach, it’s easy to get a bit hungry, no? These seven high-energy summer snacks will help keep you fueled without weighing you down. Now get back outside and play!

Veggies with nut butter: Nut butter provides protein, but the crisp, raw veggies will help keep things light and fresh. The familiar celery sticks and carrots are always safe bets, but try these less common veggies for a really tasty treat: julienne jicama; sliced radishes; or chopped cucumber. (Bonus: The extra water content in the veggies will help refresh and hydrate you!)

Dried fruit mix: If you’re into making your own muesli and dried nut/fruit mixes, summer is the time to go lighter on the richer stuff (like nuts and chocolate) and heavier on the dried fruits. Also, try swapping out your usual dried fruit selection with more tropical, summery fare—dried mangos, pineapples and shredded coconut will give you a carb boost and also make you feel like you’re on vacation.

Yogurt parfait: Parfaits are great energy boosts any time (and a great sub-in for a traditional dessert), but they’re just so enjoyable during the hot summer months! A parfait made with alternating layers of plain yogurt or ricotta cheese (or even soy yogurt, if you don’t do dairy), sliced seasonal fruit, and maybe some fresh basil or mint in the mix, is not only a good source of protein and vitamins, but also just a really delicious way to eat more fruits while only *feeling* like it’s indulgent.

Avocado smoothie: Have you ever had a smoothie made with avocados? They’re wonderful! Typically a Central or South American treat, these fruit drinks are really so refreshing in the summer months. Just combine ripe avocado with milk (try vanilla almond milk for a vegan version) and ice, and blend away. Choice add-ins might be fresh basil, lime juice and maybe a sliver of jalapeno pepper to really snap you into high gear.

Seafood or egg salad: A small bit of protein can go a long with a smart summer snack like this. Egg salad, or perhaps wild salmon salad, made with fresh garden herbs, chopped veggies like tomatoes and cucumbers, and a very basic vinaigrette (i.e., lemon and olive oil) can be eaten like a mini salad, or scooped over a whole grain pita as a midday picker-upper.

Fruit and cheese sticks: Something about this snack feels like a kiddo’s treat, and that makes it even more enjoyable to nosh on for a quick energy boost. To have fun with it, skewer small pieces of fresh fruit and cheese on a stick, and store them in the fridge for easy access. You can then pack them in an instant for a trip to the beach or a day out biking.

Smoothie-inspired popsicles: Homemade popsicles are an awesome way to get fresh fruit into your diet, and you can make them even more energy-boosting by adding a bit of nut butter into the mix. Super easy—just make your fave recipe for a rich smoothie (one that’s got a bit of milk/nut milk and nut butter in the mix), and freeze into popsicle molds.

]]>Time to Take A Peek at the Spread Americans Love to Hate: Vegemitehttp://www.organicauthority.com/foodie-buzz/what-is-vegemite-spread.html
Sun, 13 May 2012 09:17:28 +0000http://www.organicauthority.com/s1-foodie-buzz/c4-foodie-buzz/what-is-vegemite-spread/Aussies and Kiwis (New Zealand locals) may not agree on much, but they can find common ground in their love of Vegemite, a savory yeast extract spread. Australians and New Zealanders feed this savory spread to their kids nearly from birth. It’s the Down Under equivalent of PB&J. (I can attest. My mom, a native […]

Aussies and Kiwis (New Zealand locals) may not agree on much, but they can find common ground in their love of Vegemite, a savory yeast extract spread.

Australians and New Zealanders feed this savory spread to their kids nearly from birth. It’s the Down Under equivalent of PB&J. (I can attest. My mom, a native Kiwi, has eaten the, may I say disgusting, stuff her entire life. She regularly munches on toast smeared with a thin layer of Vegemite and melted cheese for breakfast.)

As Americans who haven’t grown up on it, Vegemite can be a bit of an acquired taste. With a savory, salty tang to it, a small dab can go a long way. You might not even be able to—or want to—get past the strong smell. So, how did this, some might say unsavory, substance come to be anyway?

A Bit of History

Vegemite began in 1922 when the Fred Walker Company, which later became the Kraft Food Company, commissioned an Australian chemist to develop a food spread from Vitamin B-rich brewer’s yeast.

Dr. Cyril P. Callister, a notable chemist and food technologist of the era, created the yeasty spread that later became known as Vegemite. Originally it was labeled “Pure Vegetable Extract.”

The spread, which was marketed as a delicious addition to sandwiches and toast and to improve the flavor of gravy, soups and stews, didn’t do well at first. It wasn’t until the company launched a national competition to name the spread, with a monetary prize of 50 pounds, that Vegemite gained more, although not substantial, attention.

The British Marmite, a similar dark brown savory spread, still remained more popular in Australia. Finally, after a limerick promotion in 1937 that included huge prizes, such as Pontiac cars, sales of the paste began to boom. The British Medical Association even endorsed the product in 1939 as a nutritious dietary addition. By 1942 Vegemite was a staple in Australian pantries. Today, more than 22 million jars are sold every year.

What’s in the Stuff?

Vegemite is solely manufactured by Kraft Foods at the Vegemite home factory in Port Melbourne, Australia. The recipe has been largely unchanged since its beginning. Today, the ingredients include:

This spreadable paste is a rich source of B vitamins, which help convert food into energy and help encourage proper functioning of the nervous system, muscles and brain. Vegemite also offers notable amounts of niacin, riboflavin, thiamine and folate. The Kraft Foods website states that Vegemite doesn’t contain artificial flavors, colors or added sugar. However, the ingredients listed on the label include “Colour 150c,” which is a caramel coloring additive, although it may be derived from natural sources.

Keep in mind also that these ingredients aren’t organic. However, as conventional spreads go, Vegemite seems to be less processed and contain far fewer synthetic ingredients than the typical jams, spreads, pastes and other condiments on American grocery shelves.

Speaking of, if you want to give Vegemite a taste, you likely won’t find it on your average grocery store shelf. Check specialty stores or the good ol’ Internet for a jar.

]]>Meatless Monday Recipe Roundup: Eating on the Gohttp://www.organicauthority.com/eco-chic-table/meatless-monday-recipe-roundup-on-the-go.html
Mon, 19 Mar 2012 14:26:41 +0000http://www.organicauthority.com/s11-eco-chic-table/c30-eco-chic-table/meatless-monday-recipe-roundup-on-the-go/Lately, I’ve been finding myself out-and-about and famished. What do I do? Dig into my bottomless pit of a purse (of course) and pull out an energy bar. Aside from the lack of health value most energy bars provide, this vegan is downright bored. We need some meatless snacks for a Monday that is energized […]

Lately, I’ve been finding myself out-and-about and famished. What do I do? Dig into my bottomless pit of a purse (of course) and pull out an energy bar. Aside from the lack of health value most energy bars provide, this vegan is downright bored. We need some meatless snacks for a Monday that is energized and sustained without the monotony we might generally associate with this not-most-peoples-favorite day of the week.

All cooks who value homemade snacks need a kale chip recipe in their back pocket… you know, for when that potato chip craving strikes. You might be surprised how delicious these Salt and Vinegar Kale Chips from Bowl Licking are. Truly.

The good people at The Curvy Carrot are keeping our savory tooth satisfied in times of need with this recipe for Roasted Pimentón Chickpeas. A handful here and there will hold you over until dinner and prevent a wild overindulgence.

Let’s take a turn towards the sweet tooth, but in a very healthful way. In fact, these cookies are loaded with superfoods and very pure ingredients. Raw, vegan and decadent, these Strawberry Thumbprint Cookies are Rawmazing (not a bad play on words, but rather the name of the blog).

Another heartier sweet to add to your snack repertoire comes via Munchin with Munchkin. These Kumquat Poppy Seed Scones can be fished from any purse and paired with a midday tea (or coffee) for something oh-so satisfying.

]]>3 Homemade Organic Jerky Recipeshttp://www.organicauthority.com/snacks/homemade-organic-beef-jerky-recipes.html
Fri, 06 Jan 2012 08:57:13 +0000http://www.organicauthority.com/s7-organic-food-recipes/c53-snacks/homemade-organic-beef-jerky-recipes/If you’ve ever tasted homemade jerky, you know it’s hard to stomach that $5-a-bag storebought leather. Still, you may not have known that you can make your own pretty easily at home, in a food dehydrator or even in your oven. Here’s how to make the classic low-calorie, high-protein snack that’ll win over your taste buds without […]

If you’ve ever tasted homemade jerky, you know it’s hard to stomach that $5-a-bag storebought leather. Still, you may not have known that you can make your own pretty easily at home, in a food dehydrator or even in your oven. Here’s how to make the classic low-calorie, high-protein snack that’ll win over your taste buds without any of those pesky additives and preservatives.

The Basics

You can make jerky out of just about any fibrous, protein-rich food — that means almost all meats, seitan and even coconut. The key to beef jerky is to choose a lean cut like London Broil. If you can, go grass-fed; the less fat, the less likely your jerky will be to go rancid. Ask the butcher to cut it 1/4 inch thick, against the grain. If that’s not an option, chill your meat in the freezer for half an hour, then cut it with a sharp knife. Trim off all the fat you can.

Jerky should be cooked at 150 degrees Fahrenheit, 118 for coconut jerky. If you don’t have a dehydrator, set your oven at its lowest temperature, place the jerky on the rack and stick a wooden spoon in the oven door to keep it ajar.

You’ll need a baking rack, oiled with vegetable oil, and a drip pan to place below it.

Beef jerky is done when it’s not brittle, but pulls apart in strings and doesn’t look raw. Coconut jerky should still be chewy in the middle. Seitan is done when you feel like it’s done, about 1.5 hours. For best results, flip the seitan every thirty minutes.

In a bowl, mix all the ingredients and toss them with your hands so the meat is evenly coated. Place the strips on the rack and put the rack and drip pan in the fridge to marinate for 24 hours. Dehydrate according to the directions above.

In a bowl, mix all the ingredients except the meat. Place the meat, 3 to 4 layers deep, in a flat dish, spooning some of the mixture over each layer. Add the rest of the mixture and let the dish refrigerate for 6 to 12 hours. Dehydrate according to the directions above.

]]>On-the-Go Goodness: Healthy Snacks to Stash… Everywherehttp://www.organicauthority.com/health/on-the-go-goodness-healthy-snacks-to-stash-in-your-bag.html
Wed, 21 Dec 2011 07:36:12 +0000http://www.organicauthority.com/s5-health/c8-health/on-the-go-goodness-healthy-snacks-to-stash-in-your-bag/ You never know when you’ll be in an emergency-snack-needed situation. Okay, sometimes you know it’s coming (the two o’clock hour at work…), but what happens when you’re on an all-day errands extravaganza or you miss the bus at the end of the day and have a wait ahead of you? It’s good to have […]

You never know when you’ll be in an emergency-snack-needed situation. Okay, sometimes you know it’s coming (the two o’clock hour at work…), but what happens when you’re on an all-day errands extravaganza or you miss the bus at the end of the day and have a wait ahead of you? It’s good to have a few purse-worthy snacks on hand to avoid getting, shall we say, moody.

You know it’s pretty easy to toss an apple or banana in your bag for later, but there’s no need to limit yourself! The healthy snacking possibilities are endless with two types you can plan for, neither of which needs refrigerated. One type of healthy snack is the type you can arrange in advance that you’ll want to eat within the day or so (think peanut butter and jelly sandwich or carrot sticks) and the other is the type that can sit in your bag (or desk drawer) for a while without worry (think granola or snack bars).

Consider some of the following suggestions to use as a snacking starting point (there are bunches of ways you can mix-and-match these snacks, like pairing nuts with dried fruit). You’ll get the idea and likely come up with several new ones of your own. Then read on for a few recipes for snack happiness, no matter where your day takes you!

Bring a large pot of water to a boil. Heat oil in a deep fryer or deep pot to 350º – 375º. Mix next five ingredients in a small bowl.

Place nuts in a sieve, and blanch briefly in hot water and up to 1 minute for larger pieces. Blanching will remove the tannin flavor in the nuts and sweeten them. Immediately toss nuts in powdered sugar. Stir nuts until all sugar is melted and clumps are gone (if clumps remain on nuts, nuts will not fry properly).

Working in small batches, use a large slotted spoon or fry basket to submerge nuts in hot oil and fry until golden about one minute. Wait until foam subsides to add more nuts so the oil does not overflow. Remove nuts and place on unlined baking sheet and cool slightly.

While nuts are still warm, transfer to a bowl and toss with 1/2 of spice mixture. Taste for seasoning; add more spice mixture as needed to taste and toss again.

Whole-wheat Cinnamon Cereal Snack

Cereal isn’t just for the a.m. If you plan ahead, you could keep a small bag of this tasty, satisfying snack in your bag as an emergency snack stash.

Pour the melted vegetable spread or butter evenly over the cereal mixture. Toss everything together with clean hands to coat the cereal. Bake for about 30 minutes or until the mixture is crispy. Halfway through the baking, stir up the cereal mixture.

Remove the cereal mixture from the oven and allow it to cool slightly. Sprinkle lightly with the cinnamon/sugar mixture and toss to coat.

Cool the mixture completely before serving and store it in an airtight container.

]]>Homemade Granola Bars for a Healthy After-School Snackshttp://www.organicauthority.com/kids/homemade-granola-bars-recipe-for-healthy-after-school-snacks.html
Sun, 11 Sep 2011 05:59:21 +0000http://www.organicauthority.com/s2-sanctuary/c22-kids/homemade-granola-bars-recipe-for-healthy-after-school-snacks/By the time they get home from school, most kids are absolutely ravenous. Why not give them something that will fill them up and provide some healthy fiber at the same time? Walk in the granola bar, a convenient way to give your kids a snack you can all feel good about. And, when you […]

By the time they get home from school, most kids are absolutely ravenous. Why not give them something that will fill them up and provide some healthy fiber at the same time? Walk in the granola bar, a convenient way to give your kids a snack you can all feel good about. And, when you make them yourself, you don’t have to worry about funky, unpronounceable ingredients. Here is a simple recipe that you can customize depending on what your kids like.

Homemade Granola Bars

(Makes 12)

Preheat oven to 325 degrees, and position a rack in the center of your oven.

1 cup of nuts or seeds of your choice, such as almonds, walnuts, sesame seeds, sunflower seeds (note: If you have a nut allergy, or just don’t like them, omit this and simply swap in an additional cup of old-fashioned oats instead)

1/3 cup of honey

1 cup of dried fruit of your choice, such as dried cherries, raisins, apricots, pineapple or prunes (or a mix of your favorites)

1 cup of unsweetened applesauce

Method

Whisk together the honey and applesauce in a large bowl.

Stir in the oats, dried fruit and nuts or seeds. Combine well.

Line an 8 x 8 inch baking pan with parchment paper. This is necessary – you will never get these sticky, chewy bars out of the pan otherwise!

Scoop your granola mixture into your parchment-lined pan. Press the mixture firmly and evenly into the pan. You want it packed tightly, so don’t be shy about using some force here!

Bake for 25 minutes.

After they’re done baking, cool the bars in the pan until they’re at room temperature. Then remove them from the pan and cut into 12 bars.

How to Store Granola Bars

You can store these granola bars in an air-tight container, such as a canister. But, if you want a really convenient snack, consider wrapping each bar individually in parchment or waxed paper. This way, the kids can grab them (and they make great on-the-go snacks, too!) They will store for up to one week.

]]>The Lunch That Energizes You for Hourshttp://www.organicauthority.com/sanctuary/the-healthy-lunch-that-gives-energy.html
Mon, 22 Aug 2011 13:44:25 +0000http://www.organicauthority.com/s2-sanctuary/c5-sanctuary/the-healthy-lunch-that-gives-energy/ It’s past noon and all of a sudden you realize that you’re hungry and must have sustenance, and sustenance now. All too often this realization is followed by a quick, calorie-filled bite on the run, an ongoing snack-a-thon that continues until dinnertime or an uninspired peanut butter and jelly sandwich… yet again. Breakfast may […]

It’s past noon and all of a sudden you realize that you’re hungry and must have sustenance, and sustenance now. All too often this realization is followed by a quick, calorie-filled bite on the run, an ongoing snack-a-thon that continues until dinnertime or an uninspired peanut butter and jelly sandwich… yet again.

Breakfast may bask in all the attention for being the most important meal of the day, but if you don’t choose a lunch that energizes you onward, you could find yourself crashing hard during the mid-afternoon slump, a circadian lull that affects humans around 2-3 pm. Power through your afternoon and set yourself up for a healthy, reasonable dinner when you choose a lunch that energizes you for hours.

LEAVE YOUR DESK

And, if possible, leave your building. This can be difficult to do, especially when no one else at your office does, or when you have a pile of work that must be done today. But guess what? That work will always be there, and so will the people with unhealthy habits. You can’t let either determine how you take care of yourself. The number one way to have an energetic lunch is to actually take a lunch. Remove yourself from your work environment – even if it’s just for 15 minutes – and give your brain and body the break you need to return refreshed, energized and ready to tackle your afternoon.

WATER

Unless you have been sipping 3-4 glasses of water throughout the morning, you are probably already dehydrated, and even more so if you are a morning coffee or tea drinker. Our bodies are 2/3 water, and without replenishing your supply, you will feel tired and worn out – and you will look like it, too. Every energetic lunch should include a large glass of water. Soda, juice, coffee and tea have no place at your lunch table; you should regard these items as treats, not as your usual mealtime beverage.

LEAN PROTEIN

Without lean protein on your lunch plate, you will not be able to sustain energy until dinnertime. Grilled chicken or grilled fish are great choices for lunchtime and can be easily gleaned from last night’s leftovers and perched atop a salad (see below) for maximum energy levels. No leftovers and no time to cook? Keep a few organic boiled eggs on hand for those times that you need protein-to-go.

GREEN SPACE

Fiber is filling and beneficial to your digestive system, and a lunch salad is an ideal way to give yourself the vitamins and minerals you need. Pack your salad the night before, and pile on the leafy greens, other fresh vegetables, walnuts and almonds, stout cheeses – craft a colorful salad that you will look forward to and enjoy. To save time, prep all your veggies before the week begins so they are ready to go when you are. Carry salad dressing in a small plastic container, or just stash a whole bottle at your office if you have access to a refrigerator.

FRUIT

Add a washed piece of seasonal whole fruit to your lunch box: Apples, bananas, oranges, plums, nectarines and peaches all work well. This piece of fruit can be saved as an afternoon snack for those of us who like to eat all day long – just make sure to eat a handful of nuts along with it. Eating carbohydrates alone without any protein or fat will make your energy crash shortly thereafter; strive to never eat carbohydrates alone.

CHOCOLATE

A small piece of good chocolate at the end of your lunch will elevate your mood without delivering a whopping dose of sugar that will upset your body’s balance. After such a healthy lunch, you can indulge. Choose a small square of dark chocolate and have some antioxidants along with your cocoa fix.

The trick to enjoying an energetic lunch is to plan on it. Healthy lifestyles don’t just happen, and if you want to have energy throughout the day, prepare a lunch that will sustain you long before the hunger pains arrive.

]]>5 Poolside Snacks for the Whole Famhttp://www.organicauthority.com/eco-chic-table/healthy-poolside-snacks-kids-family.html
Fri, 12 Aug 2011 06:11:40 +0000http://www.organicauthority.com/s11-eco-chic-table/c30-eco-chic-table/healthy-poolside-snacks-kids-family/After a few hours of splashing, diving, cannonball-ing, treading water or maybe just lounging on a raft in the pool (Hey! That’s work too!), your tummy (and your family’s) is good and rumbling. The hot sun and nonstop go-go-going have taken their toll on your body and you need some food—now. You’ll want to devour […]

After a few hours of splashing, diving, cannonball-ing, treading water or maybe just lounging on a raft in the pool (Hey! That’s work too!), your tummy (and your family’s) is good and rumbling. The hot sun and nonstop go-go-going have taken their toll on your body and you need some food—now.

You’ll want to devour these five easy-to-prepare poolside snacks during an afternoon in the sun. But, like mom always said, you have to wait 30 minutes after eating before you can swim agian. Did anyone ever actually listen to that advice?

1. Cold kebabs

Serve those hungry water monkeys (a.k.a. your family) cold kebabs for a satisfying and easy-to-prepare poolside snack. Simply skewer grapes, various cheeses, precooked turkey or chicken, oranges and your favorite combination of dried fruits onto a stick. Nutritious and filling, this snack will give everyone enough energy for more fun in the sun.

2. Guacamole and chips

Whip together our two-minute guacamole the night before you plan to head to the pool. Superfood avocadoes will give swimmers an energy boost and a side of tortilla chips will curb those salt cravings that inevitably happen during an afternoon spent surrounded by water.

3. Pesto tomatoes

This quick, but practically gourmet, snack is for the adults (and maybe an adventurous kid or two). Pesto tomatoes can get a bit messy, so pack them in reusable containers and grab a few forks before you hit the pool. The outstanding flavors in this recipe make up for the messiness, though. It’s a perfect (and healthy!) cool treat on a hot day.

To make this scrumptious snack, halve a carton of cherry tomatoes into a bowl. Next, place 5 to 10 basil leaves and 1-2 cloves minced garlic into a food processor. Slowly add olive oil to the food processor, until the pesto becomes creamy. Finally spread the delicious pesto mixture over the tomatoes. Serve with crackers.

4. Trail mix

For an easy grab-and-go snack to set next to the lounge chairs by the pool, rustle up a simple trail mix. Simply mix together your favorite combination of various nuts, dried fruits and a bit of chopped organic dark chocolate. It’s the perfect blend of salty and sweet for a quick munch before hitting the diving board.

5. Pasta salad

Cold pasta salad tastes oh-so satisfying during a hot day at the pool. The carbs in the pasta will keep you freestyle, butterfly and breast-stroking around the pool for hours. Test out our simple pasta salad recipe or make up your own using whatever leftover veggies, cheese and herbs you have on hand.

]]>Pre- and Post- Foods to Maximize Your Workoutshttp://www.organicauthority.com/health/snacks-you-should-eat-pre-and-post-workout.html
Tue, 12 Jul 2011 23:23:42 +0000http://www.organicauthority.com/s5-health/c8-health/snacks-you-should-eat-pre-and-post-workout/ You’re on your way to losing weight—you know, those pesky five pounds before the big trip this summer—and you’ve been diligent about hitting the gym or the trails in between work and beach days. Have you been as diligent about fueling your body properly during those workout sessions? Get the skinny on the best foods […]

You’re on your way to losing weight—you know, those pesky five pounds before the big trip this summer—and you’ve been diligent about hitting the gym or the trails in between work and beach days. Have you been as diligent about fueling your body properly during those workout sessions? Get the skinny on the best foods to power you through your workouts this summer – both before and after – and try a few recipes to make your workout snack sessions a cinch.

Working out is difficult as it is, finding the momentum to push your body to its limit day after day. And if you’re not feeding yourself properly for those sweat sessions, you can end up damaging yourself during a workout—or at least giving yourself a tummy ache during Warrior Pose. “Linda RD,” a registered dietitian with a great nutrition blog, gives fabulous advice for fueling your body pre- and post-workout.

Pre-workout

Your body doesn’t need a full meal before a workout, especially if you’re hitting the gym first thing in the morning. If you’re exercising later in the day, however, give yourself anywhere from 1 to 4 hours after a full meal before you work out, depending on how heavy and fatty the meal is. As for snacks, anything small in the range of just 100 to 200 calories is perfect to fuel up your body and should be eaten about 30 minutes before you start moving. Linda RD recommends high GI (glycemic index) foods which are easily digested—these are usually higher carb foods. Try real fruit juices, fruit smoothies, fruits, and high-carb energy bars.

Post-workout

After you’ve worked up a good sweat and your body is in need of refueling, carbs are your best friend, and protein is your good friend. Fat isn’t as much of a friend in this case, as your body doesn’t actually require much fat during workout recovery. Stick with snacks that are about two-thirds carb and one-third protein. Yogurt with fruit, peanut butter toast, tuna on rye, or trail mix are all great choices that give the ideal ratio of carb and protein with relatively little added fat.

]]>5 Foods to Power You Through Your Workouthttp://www.organicauthority.com/health/5-foods-to-power-you-through-your-workout.html
Sun, 03 Jul 2011 17:55:12 +0000http://www.organicauthority.com/s5-health/c8-health/5-foods-to-power-you-through-your-workout/If you’re looking for a quick hit of energy before you begin your workout routine, then sure there are plenty of protein bars and shakes that you can easily buy from your local store… But, why not try giving yourself a more natural energy boost? There are so many foods including fruits, grains and proteins that will […]

If you’re looking for a quick hit of energy before you begin your workout routine, then sure there are plenty of protein bars and shakes that you can easily buy from your local store… But, why not try giving yourself a more natural energy boost? There are so many foods including fruits, grains and proteins that will help your body power through that workout, whether you’re lifting weights, running or going to your weekly yoga class.

Here are our picks of the top five power foods.

1. Bananas

Bananas are loaded with digestible carbohydrates that help to maintain strength and muscle function as you exercise. They also provide a long-lasting energy boost, which should see you through the most gruelling of gym sessions! If you’re hoping to build muscle, then the potassium found inside our favourite yellow fruit can actually help to build muscle mass because it stimulates nerve pulses which cause muscles to contract.

Lentils are a good source of all the things you need before a workout, like carbohydrates, protein, fibre, vitamins and minerals. They provide an energy boost without any unnecessary calories or fat, but make sure you eat them in small quantities and at least 30 minutes before you exercise, otherwise they could leave you with indigestion. Granted, lentils are not necessarily a typical snack food, so make sure you prepare in advance.

Like most other berries, blueberries are infamous for their antioxidant benefits as a result of anthocyanins and other phenolic compounds. It’s generally believed that the darker the berry, the more of the good stuff it has in it, which is why the lovely little dark blue blueberry made our list! If blueberries weren’t already considered such a ‘superfruit,’ according to a study last year published in Molecular Nutrition & Food Research, they could also have a positive impact on healing damaged muscle tissue, which is ideal for those who prefer more strenuous workouts.

Almonds are handy to carry with you on the way to the gym and also add a bit of taste for those with a sweet tooth. They’re nutrient-dense nuts which contain both fat, protein and fiber which will give you a sustained energy boost and make you feel fuller for longer.

Dark chocolate may seem like a strange choice for before a workout, but just like blueberries, the health benefits of eating dark chocolate are no secret. Compounds called tyramine and phenylethylamine present in chocolate are the ingredients that are guaranteed to give you an energy boost. Remember to go for quality organic chocolate with the highest percentage of cocoa (over 75%), because there is less sugar and fat and more of the pure cocoa goodness.

Tip: For the benefits of chocolate without the calories, grate some over the top of natural yogurt and then throw on your favorite fruit.

Although you could take a small snack with you for more energy while you workout, generally try to eat all of these foods at least 30 minutes before exercising to make sure you don’t get indigestion or feel too bloated.

Remember, when you’re working out hydration is really important to ensure that you’re replenishing all the fluids you’re losing.

]]>10 Things to Do with a Bananahttp://www.organicauthority.com/mojo-foods/10-things-to-do-with-a-banana.html
Mon, 20 Jun 2011 12:54:09 +0000http://www.organicauthority.com/s11-eco-chic-table/c31-mojo-foods/10-things-to-do-with-a-banana/Our humble yellow friend the banana is one of nature’s most handy and healthful snacks that packs a hefty dose of vitamins and nutrients in a convenient mobile package. One of the first foods that many babies eat in this country, bananas are so omnipresent that they can be overlooked in favor of trendier fruits like […]

Our humble yellow friend the banana is one of nature’s most handy and healthful snacks that packs a hefty dose of vitamins and nutrients in a convenient mobile package. One of the first foods that many babies eat in this country, bananas are so omnipresent that they can be overlooked in favor of trendier fruits like lychees or pomegranates.

But look again – there are many uses for the banana that you could be missing! Most of these ideas work best with bananas that are ripe but not too ripe, with very little green and a few brown spots. And of course, buy organic bananas whenever possible.

Freeze it. Slice a banana in half and insert a popsicle stick in each flat end. Drizzle chocolate syrup or honey over each and cover with chopped nuts or granola. Wrap each piece of banana in wax paper and freeze for several hours, then unwrap and enjoy your homemade banana-sicle!

Dip it. Chocolate-covered strawberries may get all the attention, but the banana-chocolate combo is one that’s very hard to beat. For a real dessert treat, heat your favorite chocolate fondue recipe (or just use chocolate pudding) and serve with sliced bananas. Dip each banana slice in the chocolate and then roll in flaked coconut for a delicious take on dessert fondue.

Mash it. Adding mashed banana to baking dough makes it a moist sensation. The next time you’re cooking pancakes, throw a mashed banana in with your dough (just smash it on a plate with a fork). Blend well, then pour onto the griddle. Nut lovers can sprinkle a few chopped walnuts or pecans onto the face of the pancake before flipping it over, which will roast the nuts slightly. Serve with maple syrup to smiling faces.

Flambé it. Most people don’t cook their bananas, but paired with vanilla ice cream, bananas flambé is a five-star dessert. Heat one tablespoon of sunflower oil in a small skillet. Slice a banana lengthwise, then cook for five minutes on each side. Add two tablespoons of sugar and ¼ cup white rum to the pan; light on fire immediately and flambé your banana until most of the liquor has been consumed. Squeeze a touch of lime juice on top and serve to your impressed friends.

Wear it. The fruit acids in a banana help to slough off dead skin and brighten the complexion. To make a mask, mash one banana with one teaspoon of honey. Apply to face and neck, avoiding the eye area. Leave on for fifteen minutes then wash away with warm water.

Yonana it. A new gizmo called Yonanas whips frozen bananas into a dairy-free, ice cream-y treat whose texture will make you swear you’re eating the real thing – but without all the added sugar, fat and calories of ice cream. The countertop gadget goes for $50 and will make a believer out of you!

Blend it. Anytime you have a banana that is about to go bad, peel it and break it into chunks before freezing it in a plastic baggie. The next time you want a smoothie, you will be a splash of juice and a handful of fruit away from a cheap and filling banana shake.

Pudding it. Banana pudding is a star player on dessert tables in the South, and it’s very simple to make, using your favorite vanilla pudding. Line a bowl or pan with one layer of vanilla wafer cookies (like Country Choice Organic Vanilla Wafers), then follow that with a layer of banana slices and a layer of pudding. Repeat these three layers until the bowl is full, ending with a layer of pudding. Decorate the top with extra cookies if you prefer, then let the dish refrigerate for at least an hour before eating – the cookies will become soft, and the layers of pudding keep the banana fresh for days. Everyone will love this dessert!

Lunch it. You’ve been saving money by taking your lunch to work, but are a little bored with PB&J. Try a PB&B – peanut butter and banana – sandwich, reputed to be Elvis’ favorite. A PB&B is always a hit with the youngsters and goes down best with a glass of organic milk.

Grill it. Slice an unpeeled banana lengthwise, not cutting through the other side as to make a pocket. Stuff with chopped nuts, chocolate chips, pieces of butterscotch, coconut flakes or anything else that floats your banana boat. Put them on a hot grill over indirect heat and cook until the skins are black and the banana is soft inside. Enjoy!

Ever notice how things always have a way of balancing out? Take America’s obsession with snack foods. BBQ. Nacho. Ranch. Cheddar. Salt and Vinegar. Of course you’re probably thinking of the taboo chip aisle at your local supermarket—products loaded with too much salt, artificial flavors and colors, and those dreaded trans fats. But guess again. The hottest new trend in snack chips is kale—as in green and leafy and actually super good for you. Finally!

For the uninitiated, kale’s moniker is King of the Land of Leafy Greens. It’s a powerhouse superfood loaded with nutritional benefits. A one-cup serving—while less than 40 calories—contains 5 grams of fiber, 15 percent of the recommended daily requirement of calcium and B6. It also boasts 40 percent of the RDA for magnesium, 180 percent of vitamin A, 200 percent of vitamin C and 1,020 percent of vitamin K, as well as copper, potassium, iron, manganese, phosphorous and sulphur-rich phytonutrients. Kale is also a rich source of lutein and zeaxanthin, which boost eye health. The fiber in kale binds with bile acids to lower blood cholesterol levels decreasing the risk of heart disease. And, the antioxidant carotenoids and flavonoids found in kale are reported to have anti-cancer benefits. Potatoes and corn even un-fried, un-salted and un-crisped can’t say that.

In a word, kale tastes green. It’s bold but soft, earthy and sweet. It works like spinach or chard, but it’s hardier, retaining its shape and texture whether steamed, sautéed or dehydrated into a chip. It’s the darling of the healthy, vegan and raw food movements, the latter giving birth to the booming dehydrated kale chip biz. Find dozens of delicious brands popping up in health food stores and as appetizers in the chicest restaurants.

Making your own is cheaper (those store brands can be $10 for an 8 oz bag!) and super easy, especially if you’re growing kale in your garden. De-stem 1-2 bunches of curly kale and cut each leaf into several large pieces. In a bowl, mix together a few tablespoons of olive oil, ½ teaspoon of each of your favorite spices (try cayenne, cumin, salt and chili powder). Mix in the kale, then spread on dehydrator trays and let dry at 115 degrees for 4-6 hours or until crispy. Experiment with soaked pureed cashews, fresh herbs and lemon juice added to your spice mixture.

]]>How Children Snackhttp://www.organicauthority.com/blog/organic/organic-living/how-children-snack/
Mon, 19 Feb 2007 19:16:08 +0000http://www.organicauthority.com/blog/?p=363Some interesting news for parents dedicated to healthy eating and organic living: Children who snack when they’re with a large group of friends eat almost one-third more than those who snack with only a few peers, according to researchers at the Center for Human Growth and Development at the University of Michigan, Ann Arbor. Julie […]

]]>Some interesting news for parents dedicated to healthy eating and organic living: Children who snack when they’re with a large group of friends eat almost one-third more than those who snack with only a few peers, according to researchers at the Center for Human Growth and Development at the University of Michigan, Ann Arbor.

Julie Lumeng, MD, and Katherine H. Hillman, MPH, analyzed how 54 children between the ages of 2½ and 6½ ate when they were in groups of nine and three kids. Their study was published in the January issue of Archives of Disease in Childhood.

Children ate slightly more in the larger groups when snack time lasted less than 11 minutes. But when snack time increased, children in the larger groups ate 30% more than those in the smaller groups, irrespective of the time they spent snacking.

The researchers believe kids in large groups start snacking sooner and eat more quickly, with less time spent socializing. They call this phenomenon “social facilitation,” which occurs when the brain’s normal signals of satiety are overridden by the sights and sounds of others eating.

If your children tend to eat too little, they’ll fare better having meals with family and/or friends at home, the researchers note. And “for the child who overeats, overconsumption may be driven by having meals in overstimulating busy or chaotic environments, as is often the case when eating out, particularly at fast-food restaurants,” they write. “Thus, the results also support recommendations to have mealtimes at home with the family, but for the purpose of providing a calm and peaceful eating environment.”